Swordfish With Tomatoes Onions And Olives
|Chopped tomatoes||1⁄2 Cup (8 tbs)|
|Chopped onions||1⁄2 Cup (8 tbs)|
|Defatted chicken stock||1⁄4 Cup (4 tbs)|
|Green olives||4 , pitted and chopped|
|Lemon juice||2 Tablespoon|
|Chopped fresh oregano||2 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
In a large no-stick frying pan over medium heat, sear the sword-fish for 1 minute per side, or until brown.
Transfer to a shallow baking dish and tent with foil.
Add the tomatoes, onions, stock, olives, lemon juice, oregano and garlic to the frying pan; cover and cook for 3 minutes, or until the vegetables are soft.
Spoon the vegetables and their juices over the swordfish and bake at 350° for 15 minutes, or until the fish turns opaque and just begins to flake when gently pressed.
Serving size: Complete recipe
Calories 327 Calories from Fat 95
% Daily Value*
Total Fat 11 g16.6%
Saturated Fat 1.7 g8.4%
Trans Fat 0 g
Cholesterol 71.4 mg23.8%
Sodium 321.2 mg13.4%
Total Carbohydrates 18 g6%
Dietary Fiber 3.4 g13.5%
Sugars 6.6 g
Protein 39 g77.6%
Vitamin A 21.5% Vitamin C 61.7%
Calcium 8.4% Iron 11.1%
*Based on a 2000 Calorie diet